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11/15/2016

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Warm  Up:

Band Series Warm Up

  • X Band Walks
  • Band Pull Aparts
  • Banded Squats
  • Pass Throughs
  • Good Mornings

W.O.D.

4 min ON/OFF:

  • 30/20 Cal Row
  • 30 Russian KBS
  • 30 Air Squats

and

  • 200m Run
  • 20 Goblet Step Ups
  • 20/10 Push Ups

and

  • 10 Wall Balls
  • 10 Burpee Box Jump Overs
  • 10 Pull ups

Cashout:

3 sets:

  • 30 sec Seated Toe Raise
  • 30 sec Side Plank/side
  • 30 sec Hollow Hold